No, I did... Just lazy to post. I did take a day off yesterday because my hamstrings were still sore.

International push day:

Behind neck push press 5x4
Single DB press 5x5-6
Cable press 5x12
Bb front raise 5x10-12

Dips - plate side delt raise 4xfailure

DB overhead extensions 3xfailure
Flat bar cable push down - reverse push downs 3x20
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Very nice, Huy!

Went light for reps on first workout back today....Bench to 265, vertical bench to 275, incline to 205.
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Went for a run ytrdy.

Today is arms and some HIIT.
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Howdy, Charlie!

Back coming up, and a hockey game tonight.
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Barbell rows 205, 235, 265, 285, 315, 235
T-Bar Rows 250, 260, 275, 225
Cable rows 260, 280, 295
Super wide pulldowns 200, 220, 240
Pulldowns 200, 220
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International back day?

Deads. 5x5 beltless @365. Only real highlight
Seated wide grip rows 5-6x8-10 forgot how many sets
DB row 4x6-8 @130 DB. Heaviest DB there. Grip kept giving out
Pull ups 5x8ish?

Zot curls 4x10-14

That's all... Came home to cook dinner, thinking it wouldn't take long. Didn't have my post workout because the instructions for this dinner company said it would take 30 min.... Bullshit. It took almost 1.20. I was pissed.

Cigar time. Tom, virtually send me some more RA 225
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Soon as I get some. :-)
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Wheels.

Front squats: worked up to 3x2 @315 no belt no nothin. 3x4 pause @250 3x5@190
Hack squats: I didn't count the sets but it was 6-8x10
Lying leg curls: 3x15 legs were jello

Did some cable crunches for fun :-)
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Nice week for me. Went pretty heavy with low reps all week. I'm getting anxious to start pushing up over 200# again and getting heavier lifts all around. Still feeling a little something from the core, so I just have to listen to my body and stop being over anxious.
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Shoulders and arms today. Heavy seated presses and shrugs, heavy cambered bar curls and preacher curls, medium weight pushdowns and skullcrushers.

Wheels tomorrow after a late hockey game tonight.
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Good job Greg, keep up the work man.

Hope the shoulder was good to you today.

Off day for me, taking my carbs down today, around 88-90. Playing around with carb cycling for the a bit. I can't wait till Sunday... 360g! I'm already planning for it.
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Mulas!! :-)
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MIL is making some sort of fancy cake thing tomorrow so I'll have about 100g of that. Save the rest for my oats and rice.

Push day. Killed it on OHP that it took away my bench lol

OHP 4x5
Flat bench 4x4-5
Incline DB alternating press 4x8-10
Standing Arnold press 4x8-10

Did some KB side delt raises for funnsies

Reverse grip push downs - push downs 3x12-15
Dippity dips 4xfailure
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Nice job, Huy, and I want some fancy cake thing stuff.

Legs today, heavy presses, light hacks (I usually never do them), and heavy hammy curls.
ICD tomorrow.
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Good work, chief... :-)

I actually switched out leg presses with hack squats some time ago, I just get much more out of it. How'd it feel?

Since its high carb day, I think I'll hit wheels again.
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The hacks hit the quads in a completely different way....but they scare the chit outta me going so far below parallel. Legs will be sore tonight.
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ICD. Felt like sh!t (not just tired, like low blood sugar nauseous), so trained light, high reps, low rest, and actually got PLAMF.

Bench 10 sets @ 225
Incline 6 sets @ 185
Decline 5 sets @ 225
Dips 2 sets to failure
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Go have a nice cheat meal.

My high carb day was pastries and some cookies with little oats or rice lol.

Wheels, pretty much same as last time.

Squats 3x5
Pause squats 3x5
Hack squats 7x10
Leg extensions 7x15

That's all she wrote. Hope you feel better, tom.
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We shall see today, Huy, it's back day. Good job on them wheels, Brother. :-)
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Thanks bronacho.

Good back day. Didn't deadlift as plan because low bar squats had my back a little tight today.

DB row 4x12
Wide grip pull downs 5-6? X8-10
Seated high row machine 4x12 w a few drop sets
Bent over Bb row. Went really light @135, and hit it ultra slow. 3x20

Finished up with a couple bicep stuff.
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